While dining, avoid the salt shaker and drink plenty of water to help your body regulate salt absorption.

You can ask for all sauces and dressings on the side, then use a small amount throughout your meal. Secret sources of sodium can include salted butter, broth-based soups, and salad dressings. For this reason, choose entrees like our miso broiled sea bass with a butter sauce on the side or ginger steamed fish, both available on our dinner menu. You can also opt for a salad with a healthy dressing, fish, vegetables, or any baked or broiled food. The less fuss the cook spends on an item, the fresher and cleaner it usually tastes. In addition, look for cream-based soups, sauces and dressings that can be high-calorie and dense. If you’re not sure how something is cooked, ask your server to determine if it fits your diet. Broiling and baking fish, for example, produces a leaner result than deep frying because the fish soaks up less oil. If you spot words such as “deep fried” or “battered,” you may want to either avoid the item or ask that the cook prepare the ingredient differently. Look for Key Words and Descriptors on the Menu If an ingredient puzzles you, ask your server for more information. For instance, you can request a Grilled Branzino salad without cheese or with the dressing on the side. Many chefs can accommodate patrons who require a different ingredient in a dish. Follow our five tips the next time you’re ordering off a restaurant menu. You don’t have to choose between eating out and eating well on a diet. But what happens at a restaurant when you have little control? How do you keep your goals of losing weight and eating clean on track? Eating healthy can involve carefully choosing which ingredients go into your meals.

How to keep on track when going out